johnmcevoy.net

My back was in bits today. Not hurt or anything, just really bad DOMS. I def pulled a few reps that were less than ideal form yesterday it thats expected.

I came up to Maine today to go to the Opening of CrossFit Beacon which my moomma in law is now coaching/training at.
Really nice place, top end stuff all the way.

I’m supposed to do some running intervals tomorrow but my ankle has been bothering me so I might row instead. I’ll make the call in the morning.

Food of the Day
6:30am – 5 eggs, 3 pieces bacon, sweet potatoes
11am – cobb salad
2pm – jerky + paleo crunch bar
4pm – chicken salad + some paleo muffins.
5-11pm – beef, some fruit, chicken + sweet potato fries + prob 6 drinks

AM – 60mins on the rower = 13599m

This was horrible, my ass was killing me after 3mins and hurt for hours afterwards. This was extremely mental more than anything, having the discipline to just sit there for 60mins. Long ass time!

PM

A) – On the min for 10 mins:
5 Touch n Go Deadlifts @325lbs
5 Handstand Push-ups
(if you fail skip that min, if you fail twice stop)

I shocked myself with this workout. I made it 8 of the 10mins. I feel like this workout was a real breakthrough for me mentally + physically with my confidence on Deads.
I was actually thinking all day about how I could scale the weight and even right before I started I thought I would only get 2 or 3 rounds but to be able to do 8 sets of 5 at that weight in 10mins made me really proud of myself.
All the HSPU were strict and unbroken as well.

B) – I was supposed to do 10-10-10 Power Snatch but I tapped out after the Deads cause my back was smoked. I felt strong on them but it still took a lot out of me and even snatching 75lbs was tough so I decided to call it.
I will never not do Snatches unless there is a very good reason.

C) – Elbow on knee external rotations – 4×20 @15lbs – bullet proof shoulders!!!

Food of the Day
7am – 5 eggs, 3 pieces bacon, sweet potato
11am – protein shake
1pm – chicken, sweet potatoes, cucumber slices
3pm – jerky + paleo crunch bar
5:30pm – steak tips + sweet potatoes

Lots of work done today! Today was the first ‘For time’ workouts I’ve done in almost 6 weeks. It felt good to push it a little.
The below workouts were meant to be done with different pacing for each one. The third was to be faster than the first and the fourth faster than the second. I made up the time on the row in the first one and prob on the burpees on the second one.
I was really surprised at how fast I recovered after all of them. Each one was pretty heavy on respiration but that was it really.
First round on the power cleans I did 2×10 and on the second I did 5+5+3+2+5 – I was dropping the bar cause of heavy breathing though no muscle fatigue.

All out row at the end was horrible. I prob could have gone a little harder but my legs were junk for several reasons. I think the fastest I’ve done 1000m is around 3:20 so 3:34 after all that other stuff isn’t horrible I guess.

For time:
Row 1000m
20 Swings @53
20 Burpees
=5:54
rest 3mins

For time:
Run 800m
20 Power Cleans @115lbs
20 Burpees
=6:19
rest 3 mins

For time:
Row 1000m
20 Swings @53
20 Burpees
=5:46
rest 3mins

For time:
Run 800m
20 Power Cleans @115lbs
20 Burpees
=6:09
rest 3 mins

For time:
Row 1000m
=3:34

Food of the Day
7am – 5 eggs, sweet potato, 3 pieces bacon
11am – chicken breast, peppers, almonds
2pm – omelet with steak tips
4pm – post workout shake
6pm – steak tips + sweet pot fries
8:30pm – 3 tequilas

Lot of mental discipline today!

I don’t think I’ve written anything about it on here but I’ve been taking cold showers first thing in the morning for the last 8 days. During the Tough Mudder my buddy Thom who has been doing the whole cold shower thing for over a month had literally no reaction to the freezing cold water that we had to jump into several times. Cold exposure is one of my biggest fears and after seeing how little it effected him during the race I knew I had to start doing it in prep for the death race next month. We are both going to be doing the race together which is full of cold water so a week ago I decided to start doing it myself.

Anyways the first five days were pure torture – I would set a stop watch for 3 mins and just get through it but now I’ve gotten used to it. It’s still crazy cold  but it doesn’t bother me anymore.

———–

I went out to Vagabond CrossFit today to see Kevin and for a 60min session on the air dyne bike. It was so boring but I needed to do it.

Only my second time ever using one – I did 19.2 miles – no idea if this is good or bad, I was just logging the time.

Couple hours break then back to CRAIC for some strength work

A) Back Squat 1 1/4′s  - 8@185lbs, 6@205lbs, 4@225lbs, 2@275lbs, 2@300lbs

The 1 1/4′s were weird to do but just a  different dynamic I guess. 300 was tough!

B) 15 Muscle Ups for time x 3 – resting 4 mins between efforts
1= Unbroken – :53 secs – NEW PR – really psyched with this
2= 8+2+2+1+1+1 – 1:29 – happy to get 8 on the second set but lost it towards the end
3= 5+3+1+1+1+1+1+2 – 4:46 – sucky but I was fatigued so whatevs -

My Strength is def going up in tandem with my endurance so I’m psyched

C) Powell Raises – 4×15 with 10lbs – some scap work for my shoulders – crazy how 10lbs can feel so heavy!

Food of the Day
7am – 4 eggs, 3 pieces bacon, apple
12pm – apple, jerky + paleo crunch bar
3:30pm – post workout shake
4:30pm – steak _ sweet potatoes
9pm – beef + veggies + paleo crunch bar

I was really happy to be able to rest today. 5 hour drive home last night so my body was a little stiff and tired.

Food of the Day
8am – omelet
11am – omelet with chicken + steak
4pm – cobb salad
8pm – cobb salad + tequila

Another awesome day today at the seminar. I was tested again on a break out group and was able to apply all the feedback I had been given into it. I did a good job but it can always be better.

Eric told me he was going to recommend me for my 3rd one which is awesome. That was my goal going in and I achieved it. I was still given a bunch of critical feedback which I’m going to take on board and start to implement immediately so next time I will be even better.

I was listening to an audio book on the ride up to NJ which is all about selling yourself and making yourself uncomfortable in order to make progress. I tell this to my clients all the time but it also applies to business and where you want to take your career. I’m really excited about how the weekend went and I’m equally excited about taking it to the next level.

————————–

Back to the game plan today for training.

A) Snatch 3-3-3
After a good warmup I worked up to 3@185lbs(touch n go) 3@205lbs, 3@215lbs

B) Hang Squat Snatch
3@155lbs(touch n go) 3@175lbs, 3@185lbs

C) Snatch Balance
3@185lbs, 3@195lbs, 3@205lbs

Pretty happy with all of the above. I think I could have gone a little heavier on the Hang Snatches which make me think I could have gone heavier on the snatches but it’s all learning I guess. 215lbs for a triple is pretty good in my book!

Food of the Day
7am – omelet with bacon + cheese
9-5 – jerky, chicken + fruit
6pm – chicken salad + veggies
9pm – jerky + paleo crunch bar

Awesome day at the Seminar today. As I mentioned I was crazy nervous about being tested but equally excited about seeing if I could preform in that environment.

The crew working the cert were all really cool – Eric O Connor, Chris Spealer, Jenni Or + Karianne Dickson. I prob spelled all of their names wrong so if by some freak accident any of you end up reading this post I apologize.

Eric was the flow master meaning he was running the show + also he would be the one watching me all weekend. We discussed briefly what was expected of me over the weekend and then it was game time.

I was pleasantly surprised that once I was put on the spot that I was able to deliver. I was given good constructive feedback from Eric about what I could have done better in my first break out group which I was able to immediately apply to my second breakout group.

After today my nerves were def calmed a little but a lot weighs on tomorrows session. The movements I have to cover are among my least favorite so it will be challenging. I have some more things I will need to address tomorrow so hopefully I can deliver again.

———————————-

Working out today I had to deviate a little from what I had planned. I had a running interval workout planned but it’s not everyday you get to workout with Chris Spealer so I joined the other coaches in a team style workout.

4 rounds 1min each station for max reps
Toes to Bar 1=27 , 2=19 , 3=14 , 4=14
Hand Stand Pushups 1=13 , 2=11 , 3=11 , 4=8
Hang Power Clean @155lbs 1=10 , 2=8 , 3=8 , 4=9

- Pretty good workout – It was really hard

Food of the Day
8am – omelet with cheese + bacon
9-5 – fruit, jerky, couple of builders bars (no no)
7pm- cobb salad
9pm – entire bar of green + blacks 85%

Rest Day today which felt really good cause I had crazy DOMS in back after yesterday. All in a good sense but it’s really sore.
I drove up to NJ this evening which took 5 1/2 hours! Traffic was crazy. I’m going to be interning for the 2nd time at a CF L1 seminar for the weekend. I’m really nervous about it as this is basically a job interview. If I do well I will be asked back for a third one, and if not then I guess I won’t .  I know that I know all the information and what is expected of me but being able to deliver it in a stressful environment is another thing. I coach people everyday at CRAIC but having someone watch and assess you is very stressful. Having said that I want to continue to develop as a coach and find out what I need to work on in order for that to happen.
Even though I am nervous about doing well I am excited to work with all the participants and hopefully help them move better and start their development as coaches.

Food of the Day
7am – 5 eggs, bacon, banana
11am – omelet with everything
1pm – cobb salad
2-7pm – jerky + paleo crunch bar
8pm – 2 chicken salads from mexican place

My legs were still crushed today from all the squats 2 days ago!

Pretty short workout today for a change – I’m used to my sessions currently taking about an hour so it was a nice change of pace to be done a little earlier with everything thats been going on at the moment.

Awesome quote from a book I am reading at the moment got me fired up today

Your strengths will take you only as far as your weaknesses will allow. Everywhere you see people who could be so successful, and then you add the 2 magic words “if only” ……….

You have to become a master of confronting “if only” – This means working your weaknesses and making yourself uncomfortable. I am slowly becoming a master of “if only”

A) Deadlifts 5×10 – 225lbs, 245lbs, 275lbs, 295lbs, 305lbs

305lbs was tough – Deads are def my biggest weakness at the moment. I had dreams of doing 315lbs before the workout but it wasn’t happening today.

B) 12……1 Handstand Push-up ladder for time
12- unbroken
11- unbroken
10- 8+2
9- 5+4
8- 6+2
7- unbroken
6- unbroken
5- unbroken
4- unbroken
3- unbroken
2- unbroken
1- unbroken

=10:34

I kipped every set and felt pretty strong on all of them. It’s been a long time since I did kipping HSPU as I’ve been focussing on strict for the last few months. It def felt a lot easier the whole way through.
78 HSPU in the above time is ok I guess. I didn’t fail any reps which was a bonus but would have liked sub 10.

I was supposed to do some GH Raises as well today but the machine was buried in the back of the shipping container and I couldn’t come up with a decent substitute in the parking lot before class.

Food of the Day
7am – 4 eggs, 3 pieces bacon, sweet potato
11am – 4 egg omelet with everything
1pm – cobb salad + sweet potato fries
5pm – post workout shake
6pm cobb salad
8:30pm – piece of steak + paleo crunch bar

Today was for various reasons one of those days that I really didn’t wanna work out. I was super sore, super tired, and had a million errands to try and get done but I MADE TIME and got the work in.

5min AMRAP
5 Burpees
5 Box Jumps
5 Swings @70lbs
=5+13

The goal on this was to just keep a consistent pace and not stop moving which I did. I didn’t really do much of a warmup before this so I viewed this amrap as my warmup

rest 5 mins

5min AMRAP
5 Burpees
5 Box Jumps
5 Swings @70lbs
=6+5

The goal on this one was to push it harder than the previous one.

rest 10mins (was supposed to be 5 min but a lady came by asking about the gym so I was talking to her for a bit)

5min AMRAP
5 Power Cleans
5 Handstand Pushups
20 Double Unders
=3+5

This one was pretty much as hard as I could go – started having to drop the bar on the Cleans in the third round.

rest 5 mins

5min AMRAP
5 Hang Power Snatches @115
5 Burpees
5 Box Jumps
=4

This was pretty much all out as well. I started to drop the bar on the 3rd round of HPSN and breathing as always was really tough.

rest 5mins

5min row @100% =1408m
This was really hard to judge on pacing and it was horrible. All the rowing I’ve been doing is paying off but this was really hard.

As with the majority of days where you don’t wanna do things, I was really happy that I worked out today.

Food of the Day
7am – 4 eggs, sweet potato
1pm – pepper + cucumber + avocado
11:20pm – pack of jerky
4:40pm – post workout shake
5:15pm – 1/2 portion steak tips + sweet pot fries
6:20pm – 2nd portion
9pm – chicken + sweet potato